Sometimes changing habits can be really frustrating. Why? Because it takes time. If you started this year with big health plans and a decision to lose weight, prepare yourself for a journey. Just because your dream body won’t appear overnight, doesn’t mean you should give up easily. Instead, set realistic goals and take one small step towards your goals every day. To change a habit you need two things: patience and persistence. No matter what kind of weight loss goals you want to reach, we have good news: losing weight doesn’t have to involve a complete change in your eating plan and lifestyle. In fact, even a few simple changes can make a real difference.Our advice is to make one small change at a time. After you implement it and start seeing the results, you will be more motivated to keep going. Start by changing your eating and exercise habits. Because, what we eat affects every aspect of our health, including our body and mood. Therefore, we need to take it seriously. This means we need to be aware of the foods we consume on a daily basis. Most of the time we are unaware of the ingredients, the number of calories, or even the origin of the food we consume. This has to change in 2020. Once you know what you eat, you can make smart choices and organize your meal plan more wisely. This doesn’t mean you have to count every calorie you eat. Quite the opposite – when you eat right, you don’t need to stress about every bite you take.
The same goes for working out. Just because you want to get in shape doesn’t mean you need to train like a pro. Sometimes going for a walk can be a game-changer. In this article, you will learn about the best habits for weight loss and how to maintain it.
Breakfast is the most important meal of the dayBreakfast is one of the most important meals of the day. We often hear or read this and there is a good reason everyone agrees on this topic. What you eat at the beginning of your day can influence the way you feel until you go to sleep. To increase your energy levels and nourish your body properly, you need a good, healthy breakfast. We recommend you to start your day with a high-protein breakfast that will keep you satisfied until lunch. This does wonders for your weight loss. A study has shown that a high-protein breakfast helps cut cravings and the need for snacks significantly. Moreover, there is research that suggests that a high-protein breakfast results in reduced daily food intake and fewer sensations of hunger. In short, proteins decrease the “hunger hormone” which in following decreases our appetite. Also, unlike carbs that are linked to diabetes, proteins are great for muscles and overall strength. So, don’t make excuses because you’re in a hurry or don’t feel hungry yet. Get up 30 minutes earlier to prepare breakfast. Also, practice slowly eating. This will allow you to enjoy each bite and actually taste the food. Plus, it’s good for your stomach.
If you need inspiration for high protein meals to start your day with, consider eggs, avocados, Greek yogurt, and mushroom salad. You can also go with nuts, chia seeds, and healthy protein shakes.
Try an intermittent diet and meal replacement shakesThe popularity of intermittent fasting is growing rapidly for a reason. It does not only help with weight loss but also has many other health benefits. But, what is intermittent fasting? First, let’s clarify that the intermittent diet is based on periods of eating and fasting. The amazing thing is that you don’t have to stick to a strict diet plan during this eating program - just the opposite. Choose the foods you want to eat, but be very disciplined when it comes to the times at which you eat. What is also great about this weight loss diet is the fact that it offers different intermittent fasting options. This means you can split the day into fasting periods depending on your goals, preferences, and schedule. The most common form of intermittent fasting is the 16/8 method. Here, you fast for 16 hours per day, which means your eating will be limited to an 8-hour timeframe. Although this may sound challenging, it’s not as hard as it seems. Give it a try in 2020. Maybe you will be blown away by the results!
Green tea: As a natural metabolism booster, green tea is a powerful weapon for weight loss. Besides reducing cholesterol levels, it melts fat and helps the body strengthen itself. It also supports the immune system.
Prickly pear cactus: Known for its efficiency in losing weight, it helps our body absorb sugar and fats.
Garcinia Cambogia: This is another magical weight loss ingredient. It inhibits the absorption of fats and stimulates lipid metabolism.
Retinyl acetate vitamin A: Widely known as retinol, vitamin A is great for our whole body. It’s perfect for the immune system, vision and skin health.
Coenzyme Q10: As it has a key role in the metabolic process, coenzyme Q10 is very important for losing weight. Apart from this, it slows down the aging process as it prevents skin from aging.
Drink plenty of water
When sharing their best beauty tips, supermodels always mention drinking a lot of water as their favorite beauty secret. As it keeps your skin hydrated, water is crucial for your skin’s healthy appearance. But, when it comes to achieving your body goals, it can become your best friend too. As it can do wonders for your body, start your day with a glass of water. It will prepare you for breakfast perfectly and wake up your senses. Drinking a glass of water can also reduce your appetite, meaning you will need to consume fewer calories at breakfast. There is even a small study which proves that drinking 500 ml of water increases the metabolic rate by up to 30%. Moreover, water can help increase the number of calories your body burns. So, to wake up your body and give it a real boost, make sure you drink between 1-2 liters of water per day. It will not only help you lose weight easily but also keep your body hydrated, energized, and clean.
Take one step at a time
Losing weight is like a marathon. The results won’t come overnight. Being enthusiastic about your body’s transformation is awesome, but please, be patient. In order to enjoy your journey and reach your goals, be realistic from the start. Although it would be amazing to drop 50 pounds in a flash, don’t go for it right away. Start by setting small, more realistic goals. Keep in mind that every kilo counts. For this reason, give yourself enough time. Most people need six months to a year to see significant changes. To make this process less challenging try these simple tips:
Plan your meals for the whole week. Shop for the ingredients on weekends, so you are prepared for the rest of the week.
Prepare and bring a healthy lunch from home. This is a perfect way to control what you eat.
Instead of going to work by car, try a bicycle. Or even go to your office on foot.
Be aware that you can do and deserve this.
Stay away from tempting food (sweets/ ice cream) by keeping it out of your sight.
Instead of watching TV before sleeping, which is always followed by snacking, try drinking tea and reading books.
Meditation is key
Successful people have one thing in common: they meditate. Practicing mindfulness is vital, not only for mental but for physical health too. By focusing on your breath and the present moment, you will be able to exit the loop in your head and start huge changes. The best part is that you can do this at home, every day, whenever you want. Apart from these amazing emotional and mental benefits, meditation enhances weight loss too. There’s even a study that proves that mindfulness practices promote healthy eating habits, thus help with weight loss. Since meditation reduces stress, and stress often triggers overeating, it’s obvious you have to incorporate this habit into your weight loss routine.
Keep movingExercise is great because of these two things: it strengthens your muscles and helps you burn calories. The result is a healthy and beautiful body. Working out is especially effective in the morning. There’s even a study which suggests that working out in the morning helps keep blood sugar levels steady. If you’re not sure what physical activity works for you, try different options until you find the perfect one. Here are our favorites.
Jogging or runningAlthough jogging and running are often considered boring, millions of people out there enjoy these activities regularly. As well as being great for your body shape, strength, and overall health, both jogging and running are also ideal for losing weight. Our advice is to start with jogging. An average jogging pace is between 4–6 mph (6.4–9.7 km/h), which means you don’t have to be into sports to incorporate this in your routine. Start with 30 minutes of jogging, 3 times a week. Once you improve, you can go for 40 minutes and more. Also, you can increase your jogging speed. This will help you burn more calories and lose weight faster.
Try cyclingCycling is becoming more and more popular. Even business people use their bicycles to go to work. The great thing about cycling is that it’s not only good for our planet as it decreases pollution but for our body and mind too. Plus, you can do it indoors as well. Every gym offers stationary bikes you can use throughout the year. So, stop using the poor weather as an excuse. 30 minutes of cycling per day is enough to start with
Give weight training a tryWeight training is a great option for people who plan to lose weight. As it helps burn many calories in a short time, it can do wonders for your body’s transformation. Plus, strength-based exercises are great for boosting your metabolism and strengthening your muscles. The best part is the fact that our body continues to burn calories hours after a weight-training workout.
High-intensity interval training is based on short, intense exercise intervals followed by recovery periods. If you have a busy schedule, this option is for you. The training usually lasts 10-30 minutes and burns lots of calories. In other words, if you want an effective option that doesn’t require a lot of time, try HIIT.
Let’s wrap it up
We hope our ideas for your weight loss journey will work for you. Keep in mind that every change takes time, but will pay off eventually. So, set realistic goals, be patient and keep going. The body of your dreams is closer than you can imagine! Good luck!